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Here Dr. Paul is seen doing a Tabata at Crossfit Cape Ann. Because there was a limited number of rings for the amount of people, this is somewhat of a modified Tabata in that it was done in twenty second intervals (instead of the customary 20 seconds of work, 10 seconds of rest).

CFCA owners Jon and Karen Conant are getting their team together for the Bonfire Mauli Ola 100 Day Challenge Crossfit “Throwdown” at the closing party on the beach in Hampton, NH this August. Will you be there? Come watch, come participate, come have fun – IT’S A BEACH PARTY with psycho Paleo Crossfit health fanatics!

This warm up work, which can also be done with PVC pipe, is SOOOOOOO overlooked – it’s essential for keeping the shoulders from getting injured AND it can be a stand-alone shoulder injury rehab exercise that works miracles.

Do these faithfully before every workout and you will be rewarded with increased shoulder flexibility in addition to decreased injury.

If you don’t have a kettlebell, use a dumbbell or a small dog. Sit Ups are a tried and true exercise – gives you core strength and helps stabilize the supportive muscles around your spine when done correctly. If you haven’t done sit ups in a while, just do regular Sit Ups, without holding a weight.

Start sitting up, holding the kettlebell with two hands, letting it rest against your chest

Lay down, keeping your back straight and maintaining a healthy curve in your lower back. Bring the kettlebell down with you as you lay flat

Keep both hands on the kettlebell as you sit back up, keeping your core muscles flexed